Why the Body Requires Fibre - Different Fibre Sources

 As anyone who has suffered from episodes of constipation will know, dietary fibre is a very important part of maintaining a healthy body and remaining regular. However, these days more refined foods are being consumed than ever before, which have fibre removed during processing, making it likely that many are not getting sufficient fibre in their diet.
Health Benefits of Fibre Consumption

Unlike vitamins and minerals, fibre is not a nutrient, but a part of plant food which the body is unable to digest. In The Essential Guide to Vitamins, Minerals and Herbal Supplements, Brewer (2010) highlights key health benefits and healing properties associated with fibre, to include the following:
Aids digestion/absorption of other foods
Helps stomach, upper intestines function
Reduces rate blood sugar levels rise after meals
Encourages muscular contractions, propels digested food forwards
Absorbs water, bacteria, toxins
Bulks up faeces
Hastens stool excretion
Relieves irritable bowel syndrome (IBS) diarrhoea/constipation
Reduces flatulence
Improves cholesterol levels
Relieves some ulcerative colitis symptoms
Helps ease menopausal symptoms

In 1,001 Home Health Remedies, Browne et al. (2007) identify further health benefits related to fibre, as follows:
Reduces breast tenderness
Relieves hemorrhoid symptoms and pain
May help reduce peptic ulcers
Helps premenstrual symptoms – removes excess oestrogen
Soluble Fibre and Insoluble Fibre

There are two main forms of fibre found in plant foods, which include soluble fibre and insoluble fibre. In Nutrition in Essence, Bearden (2006) explains that while soluble fibre helps keep blood sugar levels stable, lowers cholesterol levels and makes one feel fuller, insoluble fibre keeps stools moving and reduces the build-up of toxins in the large intestine.

It is relatively easy to increase fibre intake, through simply making a few adjustments, such as the following:
Switch from white bread to wholemeal bread
Change from eating sugary cereal to muesli, All-Bran or Branflakes
Increase intake of legumes, vegetables, fruits
Snack on nuts, seeds, fruit, rather than sugary snacks
Switch to brown rice, wholemeal pasta
Avoid ready-meals as much as possible
Eat high fibre fruits for dessert

For those who regularly struggle to eat a healthy balanced diet, it may be worth considering taking a fibre supplement. Fibre supplements may be prescribed by the family doctor or purchased from either health food stores or health care pharmacies.
http://nutrition.suite101.com/article.cfm/why-the-body-requires-fibre---different-fibre-sources

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